4 Back Relief Tricks for a Good Night’s Sleep

Once you don’t get enough sleep, that’s it. People seem terribly annoying, work stalls, and the future seems unattractive. Lots of stress, hypodynamia, hours spent at the wheel or computer — it all makes our back muscles stiff and prevents us from relaxing before sleep. That’s why we toss and turn for hours before getting a shallow and troubled sleep.

LABid collected several simple but effective tricks for back muscle relief which will help you fall asleep faster and get sound sleep. You can do them right on the bed, and they’ll suit people with any level of fitness.

1. Wind-relieving pose

Looking for a pose that’s so simple you can do it in bed? If so, you’ve certainly met your match in the wind-relieving pose. All you need to do to get started is lie flat on your back, taking care that your entire spine is hitting the floor, mat—or bed!

Pawanmuktasana, or wind-relieving pose, relieves the entire spine, especially the lower back and thighs, in a minute. In addition, this yoga pose regulates the work of the intestine (as you can guess by its name). Therefore, it’s useful to do it in the morning.

How to do it:

  • Lie on your back, and relax.
  • Bend your knees.
  • Reach your hands forward on the inhale, and wrap your knees.
  • On the exhale, hug your knees, pressing them to your stomach.
  • Breathe deeply, concentrating on the work of the diaphragm. On the inhale, your legs move away from your torso, and on the exhale they approach it. Stay in this position for 8-10 breaths — about 1 minute.

2. Feet on the wall

This position rests the legs and back, opens the chest, and allows the lungs to be satiated with oxygen before going to bed.

How to do it:

  • Place a folded pillow next to the wall or the end of the bed.
  • Lie down on it, press your buttocks against the wall or the end of the bed, and lift your feet to the wall.
  • Spread your arms to the sides, and try to open your chest. Relax, and breathe calmly. Stay in this pose for 1-2 minutes, and then lower your legs.

3. Child’s pose

Balasana is a resting pose. Stay in the pose from 1 to 3 minutes. To come up, first lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.

How to do it:

  • Kneel on the bed. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
  • Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.
  • Lay your hands on the bed alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.

4. Shavasana

In Shavasana fatigued muscles get to relax, tense shoulders and jaws soften, and the eyes quiet down to reflect a quieter state of mind. If you do this exercise properly before bed, it’ll be really easy to fall asleep.

How to do it:

  • Lie down on your back, slightly spread your legs, and place your hands palms up. Put a folded towel or the edge of the pillow under your head and neck.
  • Relax your body gradually from the bottom up, starting with your toes and ending with the top of your head. Do 20 respiratory cycles, gradually prolonging inhales and exhales, and then stop controlling them — breathe as you want. Watch your thoughts floating by, but don’t try to concentrate on them.
  • Gradually you’ll feel how the world is vanishing, and your whole body is as relaxed as possible. It’s time to cover yourself with a blanket and go to sleep.